💡 Quick Answer
Regular curd (dahi) has about 3–3.5 g of protein per 100 g, so a 150 g katori gives roughly 5 g. Straining it into hung curd roughly doubles to triples that, to 7–10 g per 100 g. Greek yogurt has 9–10 g and skyr about 11 g; chaas has only ~1 g per 100 ml.
- Dahi: ~3.5 g protein and ~60 kcal per 100 g (toned or whole milk).
- Hung curd: 7–10 g per 100 g; a katori gives 10–15 g.
- Greek yogurt / skyr: 10–11 g per 100 g at ~60 kcal for nonfat versions.
- Chaas is for hydration, not protein.
Curd is on the table at almost every Indian meal, and it is a high-quality protein: complete, easy to digest for most people, and a good source of calcium. It is just not very concentrated. If you want curd to do real work for your protein target, the trick is to strain it.
Protein in Curd Per 100 g and Per Katori
| Type | Protein per 100 g | Calories per 100 g | Per katori (150 g) |
|---|---|---|---|
| Curd / dahi (homemade, toned or whole milk) | ~3.1–3.5 g | ~60–90 kcal | ~5 g protein · ~90–135 kcal |
| Hung curd (homemade, strained) | ~7–10 g | ~100–140 kcal | ~10–15 g protein · ~150–210 kcal |
| Greek yogurt, plain nonfat (USDA) | 10.2 g | 59 kcal | ~15 g protein · ~90 kcal |
| Greek yogurt, plain full-fat | ~9 g | ~95–100 kcal | ~13.5 g protein · ~145 kcal |
| Skyr, plain (Icelandic-style) | ~11 g | ~63 kcal | ~16.5 g protein · ~95 kcal |
| Chaas / buttermilk (diluted dahi) | ~0.8–1.2 g per 100 ml | ~15–25 kcal | ~2.5 g per 250 ml glass |
Dahi values follow ICMR-NIN and USDA data for plain whole-milk yogurt (3.5 g protein, ~61 kcal per 100 g). Calories rise if you set curd with full-cream milk. Hung curd figures are calculated from typical straining yields and depend on how long you strain. Packaged Greek yogurt and skyr in India vary by brand, so check the label: plain versions are the ones that match these numbers; flavoured cups add 8–15 g of sugar.
Indian chaas is usually one part dahi to two or three parts water, which is why its protein is so low. Packaged buttermilk in other countries (around 3 g per 100 ml) is a different product.
Why Hung Curd and Greek Yogurt Have More Protein
Greek yogurt and hung curd are the same idea: regular yogurt with most of the liquid whey drained out. Removing water concentrates the casein protein left behind. Skyr is strained even further. Some whey protein does drain away with the liquid, so you do not get quite double the protein for half the weight, but the result is close.
For Indian lifters, homemade hung curd is the best value: you get Greek-yogurt protein at the price of regular dahi.
How to Make Hung Curd at Home
- Start with set dahi, ideally from toned or double-toned milk if you want lower fat. 500 g of dahi gives roughly 200–250 g of hung curd.
- Line a strainer with muslin or a clean thin cotton cloth and place it over a bowl.
- Pour in the curd, gather the cloth and tie it loosely. You can also hang it from a tap.
- Strain in the fridge for 4–6 hours for a thick, spoonable texture, or overnight for a cream-cheese-like texture with more protein per 100 g.
- Keep the whey. The liquid has a little protein and works well in atta dough, dal or smoothies.
Straining in the fridge stops the curd from turning too sour. Hung curd keeps for 3–4 days refrigerated.
Easy ways to use it
- A bowl with fruit, a spoon of honey and seeds for breakfast.
- As a marinade for paneer tikka or chicken.
- Savoury dips with garlic, mint or roasted jeera, eaten with veggies.
- Mixed with whey for a high-protein shrikhand. Our high-protein Indian sweets guide has recipes.
How Much Curd to Eat for Protein
Regular dahi alone is not a big protein source: you would need about 600 g to get 20 g of protein. Use it as a daily side (good for gut health and calcium) and switch to hung curd or Greek yogurt when you want a protein-dense meal. A 200 g bowl of hung curd at 15–20 g of protein is close to a scoop of whey, and costs less.
Curd also pairs well with plant proteins. A katori of curd with dal-rice or chana adds 5 g of complete protein to the meal. For the full picture, see our Indian food calorie and protein chart.
If you are lactose intolerant, curd and hung curd are often better tolerated than milk because fermentation breaks down some lactose; see how it compares in our guide to whey protein and lactose intolerance.
Frequently Asked Questions
How much protein is in 100g curd?
Regular curd (dahi) has about 3.1 to 3.5 g of protein per 100 g and about 60 to 90 kcal, depending on whether it is made from toned or full-cream milk.
How much protein is in 1 katori curd?
A 150 g katori of regular dahi has about 5 g of protein. A katori of hung curd has about 10 to 15 g, and a katori of plain Greek yogurt about 13 to 15 g.
Is hung curd the same as Greek yogurt?
Nearly. Both are curd strained to remove whey, which concentrates the protein to roughly 7 to 10 g per 100 g. Commercial Greek yogurt is usually strained to a consistent thickness; homemade hung curd varies with how long you strain it.
Does buttermilk have protein?
Very little. Indian chaas is diluted dahi and has only about 1 g of protein per 100 ml, or around 2.5 g per 250 ml glass. It is good for hydration but not a meaningful protein source.
Is curd good for muscle gain?
Yes, as one source. Curd protein is complete and easy to digest. Regular dahi is low in protein per serving, so hung curd or Greek yogurt at 10 to 15 g per katori is far more useful when you are trying to hit a daily protein target.
Sources: ICMR-NIN (IFCT 2017) and USDA FoodData Central (plain whole-milk yogurt, nonfat Greek yogurt) for curd and yogurt; USDA reference values and brand labels for skyr; chaas and hung curd values calculated from dilution and straining yield.
Hitting your protein target on an Indian diet is easier when you can see it: UltraFit360 logs meals from a photo and tracks protein against your goal. Work out your number with the protein calculator.
Know Exactly How Much Protein You Ate Today
Log dahi, raita or a Greek yogurt bowl from a photo and UltraFit360 tracks your protein against your daily goal.